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Quads

Lunging Punch

Lunging Punch

A.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quick-snap a punch with left hand forward, rotating fist with palm down. Switch sides; repeat. That’s 1 rep. 

Survivor Plank

Survivor Plank

A.

Start on floor in plank on forearms.

B.

Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.

C.

Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.

In-and-Out Sit-Up

In-and-Out Sit-Up

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, reaching arms long, and lift legs about a foot above floor to start. 

B.

Sit up, balancing on tailbone, to tuck knees toward chest. Slowly return to start.

Leg Lift

Leg Lift

A.

Lie faceup with legs extended and arms on floor along sides. Lift legs to hover about 2 inches off floor to start.

B.

Slowly lift straight legs up and back until hips and lower back rise off floor. Return to start.

Mountain Climber

Mountain Climber

A.

Start on floor in plank on palms. Powerfully pull left leg toward chest. Immediately switch sides; repeat. That's 1 rep. Continue, quickly alternating sides.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

Oppositional Squat Jump

Oppositional Squat Jump

A.

Stand on left leg with arms by sides to start. Bend left knee, send butt backward, and reach right hand down to touch left toes as you extend right leg forward and left arm out to side.

B.

Jump, landing softly at start. Switch sides; repeat.

Oppositional Burpee

Oppositional Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor, jump feet back to plank. Lift right arm forward at shoulder height as you lift left leg straight back at hip height. Pause; return to plank. Do 1 push-up. Switch sides; repeat (including the push-up), hop feet toward hands, then jump.

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